What's Cooking? Emily Malone's Nutrient-Packed Triple Bean Indian Spiced Chili - Tweaked by the Healthy Librarian

 

Indian Chili - Daily Garnish's Recipe, Tweaked by the Healthy Librarian

 

I have no business posting a recipe before I head out of the house this morning--then on to the gym, then on to work, & then on to a post-Anniversary Celebration for 6 of us who celebrate our wedding anniversaries around Christmas time. 

It's defintely one of those "Too-Busy" days.

Here's the quick back story on this recipe:

On Tuesday, I spotted a gorgeous Indian Spiced Vegan Chili on the Daily Garnish--a blog I visit often.   I was introduced to Emily Malone's vegan chitchat/culinary chef recipes/running/fitness/new mom blog a couple of years ago by my niece Jamie, who went to middle school with Emily.   It was  Emily who turned me on to that amazing "peanut butter without the fat" product: PB2!

She's a culinary school-trained chef who's cooking vegan.  Her recipes rock. They're just not oil-free. 

Now, back to Emily's chili.  I tweaked her recipe a little--ditching the olive oil, mixing together sweet potatoes & baby Yukon Gold potatoes, substituting the milder sweeter Ancho Chili powder (from Penzey's) instead of regular chili powder, upping the Garam Masala (love this spice), and mixing a Vindaloo Curry seasoning from Penzey's) with regular curry.  I also added red lentils to the mix, to up the protein, fiber, & iron ante.  And I like how it thickens stews & chilis.

The result was nothing short of amazing.  This is easy.  It's a nutritional powerhouse.  It's pure comfort food.  And we had enough for 6 giant portions.   Two dinners & a lunch.   

 

Indian Vindaloo Curried Triple Bean Chili ala Daily Garnish & the Healthy Librarian

 

For a copy of the recipe on one page, Click Here 

Serves - 6 giant portions

Prep TIme:  15 minutes

Cooking Time:  45 minutes to 2 hours  (depending upon how long you want the flavors to meld.  Flavor improves the longer it cooks.  Next day it's even better)

 

Ingredients:

1 large sweet onion, chopped

4 ribs of celery, diced

1 pound of peeled sweet potatoes cubed

1 pound of baby Yukon Golds, cut in thirds, or in halves, unpeeled

Note:  you can substitute any combo of 2 pounds of potatoes

4 cups of low-sodium vegetable broth

1 can of Muir Glen Fire-Roasted diced tomatoes

1 can of salt-free garbanzo beans, rinsed & drained

1 can of salt-free kidney beans, rinsed & drained

1/3 cup red lentils  (these add protein, iron, fiber, and help to thicken the chili)

1 jalapeno, seeded and minced

1 1/2 tablespoons of curry powder

1 1/2 tablespoons of Vindaloo (curry) seasoning (Penzey's)

Note:  substitute 3 tablespoons of curry powder if you like)

1 tablespoon of Ancho Chili Powder (Penzey's)  you can substitute regular chili powder

1 teaspoon turmeric

1 teaspoon Garam Masala - Emily used just 1/2 tsp. (I can find this at my regular grocery store in the "better" spices section)

1/2 teaspoon salt (more or less to taste)

 Soft multi-grain or whole wheat flatbread or pita can be "pretend" Naan, the delicious Indian-style bread that's often made with butter, or oil, or other fats.

 

Preparation:

1.  In a large PREHEATED Dutch oven or heavy-bottomed soup pot, dry-saute the onions & celery over medium heat.  After 3 minutes, stir, cover the pot, lower the heat, & let them soften & brown for 5-7 minutes.  Watch that they don't burn or dry out.  Add a little broth if they start to dry out or stick, to deglaze the pot.

2.  Once browned, add the potatoes, the broth, tomatoes, beans, lentils, jalapeno, spices, & salt (if using).  Bring pot to a simmer.

3.   Once it begins to boil, reduce heat, cover & cook until the potatoes are tender.  Emily advises:  "You really only have to cook this until the potatoes are tender, but in my opinion, chili is always better if you allow it to cook for at least a few hours.  Extra cooking time allows the flavors & spices the time to intensify & develop."   Emily is a culinary-school-trained chef.  She knows!!

4.  Before serving, taste and adjust the seasonings.

5.  Serve with warmed soft-style whole grain flatbread or pita.

Enjoy!

 

Nutrition Facts Emily Malone/Healthy Librarian Indian Spiced Vegan Chili
Serving Size: 1 serving
Amount Per Serving
Calories	225
Total Fat	0.6g
Saturated Fat	0g
Trans Fat	0g
Cholesterol	0mg
Sodium	232mg
Carbohydrate	43.5g
Dietary Fiber	11.6g
Sugars	8.2g
Protein	11.9g
Vitamin A 6% Vitamin C 30% Calcium    13% Iron 18%

Comments

[Bonnie]

I love Emily's blog and made this recipe for supper last night. I didn't have the jalapeno pepper so I subbed a 4 oz can of mild diced green chilis and added diced green bell pepper since I have too many in my refrigerator. I served it over brown rice. I like the idea of adding red lentils - next time. Very delicious and satisfying on a cold winter night. Food is always so interesting on this eating plan!

[Shalini]

This sounds really delicious. I might try making it in a crockpot on low/medium heat to give the flavors more of a chance to meld together.

[The Healthy Librarian]

@Bonnie, so interesting that you also discovered Daily Garnish! Happy to hear your feedback on how it turned out. I'm with you--there is nothing boring about this eating plan at all! There is an endless supply of creative & delicious recipes to try out.

@Shalini, I agree. This would be a perfect chili to make in a crockpot. Let me know how it turns out.

[Alysson Hartmann]

Thanks for this post. I was just trying to decide that to make for dinner and we have all the ingredients for this on hand. Looks delicious! I will check out Emily's blog as well. Anything recommended by you has to be good! Happy Anniversary to you and your friends!

[The Healthy Librarian]

Thanks for terrific compliment, Alysson!! Let me know what you think. Be careful with the seasonings if you're not fond of heat.

[Judy Crow]

I think I'll try it tonight, sounds yummy

[The Healthy Librarian]

@ Judy--let me know how it turns out!

[Teresa Kato]

So funny, I have been following Emily's blog almost as long as I've been following yours... Saw this recipe there and had plans to work on adapting it but am happy to see you've done the work for me! Can't wait to try it. On another note... Hasn't it been fun to follow the progress of Emily's pregnancy and life with that gorgeously photogenic baby boy?

[The Healthy Librarian]

@Teresa: So funny we've both been following Emily, too. I really enjoyed following her through the pregnancy & oh "that adorable little boy"---especially because her pregnancy started around at almost the same time as my daughter-in-law's--so the "babes" are around the same age.

[val]

Looks fantastic, will give it a try in the next week!

[Betty Amer]

I made this recipe Saturday and it was pretty good. But there’s a similar recipe by Isa Chandra on PostPunk Kitchen (www.theppk.com), Red Lentil Thai Chili, which I made about two weeks ago that I really like better. It uses more red lentils, and coconut milk (I used almond milk and coconut extract per the Healthy Librarian). (Also I used a little Hot Curry Oriental Blend instead of Thai Red Curry Paste which I didn’t have—when I make it again I’ll use Sambal Badjak chili paste.)

[Alysson Hartmann]

OMGosh, this was SO GOOD. My meat loving husband loved it and I couldn't get enough. I can't believe how healthy it is...packed with good stuff and no oil as per your recipe modification, yay! So easy to make, too. Thanks again!

[The Healthy Librarian]

So glad it was a hit at your house. Thanks for the feedback--I always appreciate it!

[Pam Wright]

Made this for dinner tonight - loved it! We like spicy food so I added Madras hot curry powder to "kick it up a notch." Before we started on a plant based diet, Esselstyn style, we thought it might be boring - no way! Thanks for the recipe.